Sprinters

SECTIONS

 

 

100/200

200/400

Monday

10 x Sprint Flys 1 from blocks with 3 minutes rest

 

 

Tuesday

Warm up

Then weight room

Home at 4pm

Warm up

Then weight room

Home at 4pm

Wednesday

Handoffs, jumping events or block starts for 15-20 meters

HOME AT 4pm

 

Handoffs, jumping events or block starts for 15-20 meters

HOME AT 4pm

Thursday

SECTION 9 Championships at Middletown!

SECTION 9 Championships at Middletown!

Friday

No practice! Enjoy the weekend!

See you Tuesday!

No practice! Enjoy the weekend!

See you Tuesday!

Saturday

No practice! Enjoy the weekend!

See you Tuesday!

No practice! Enjoy the weekend!

See you Tuesday!

 

 

 

 

Sprinters Warm Up

· Seagrave

· Sprint Drills

o 2x20m each

§  Walking A

§  Skipping A

§  Walking AC

§  Skipping AC

§  Straight Leg Bounds

§  Fast Leg R

§  Fast Leg L

§  Alternating Fast Leg

Sprint Flys 1

 

 

· Accelerate through the acceleration zone and reach near-to-maximum velocity at the beginning of the fly zone.

· Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals.

· Decelerate gradually after fly zone to reduce risk of shin splints

 

 

 

Sprint Flys 2

 

Variations of Sprint Flys 2:

  1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
  2. 30 meter acceleration zone | 15 IN | 15 OUT | 15 IN | decelerate
  3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
  4. 30 meter acceleration zone | 20 IN | 10 OUT | 20 IN | decelerate

 

· IN = Fly | Out = Maintain velocity with relaxed arm mechanics.

· Accelerate through the acceleration zone and reach maximum velocity at the beginning of the fly zone.

· Maintain maximum velocity through the OUT zone but with relaxed (not aggressive) arm mechanics.

· Take your time decelerating after last IN zone.  Reduce shin splints with a gradual deceleration.

 

Sprinter Plyos

1x20 total contacts for each jump with 2 minutes rest

· Scissor Jumps moving forward

· Lateral Jumps

· Toe Taps

· Standing Long Jumps

· Tuck Jumps

· Squat Jumps

· Squat Thrusts with Power Star Jump

 

Hip Mobility

5x5 hurdles

· Right Leg Single Hurdle

· Left Leg Single Hurdle

· Alternating Single Hurdle

· Over Unders

· A hops